How Long Should You REST Between Sets? | Fundamentals Series Ep. 5

[@JeffNippard]

One more episode on Lifting Tempo and then that's a wrap for the training segment of the fundamentals series! If you want all the information covered here in three discrete 8 week training programs, check out my Fundamentals Hypertrophy Program: jeffnippard.com/fundamentalshypertrophyprogram Hope you're all having a solid weekend so far... See you all again on Monday!

[@insaiyantraining6035]

Thanks for the info 😌

[@BlindedOranges]

Perfect! I was just about to comment asking for rep tempo next!

[@clintmagican]

you said next one was gona be about periodization

[@reidenchidory]

Please, if possible, do a video on recovery, how to track it, how to improve it, the signs/queues that the body gives when you need to recover and when you have recovered, etc..

[@conventionalischeating]

What about periodization? Last time you said that you ll cover it after rest periods

[@RyanAl92]

I take 1-year rest periods between my squats because it involves a lot of muscle groups. I don't want to over-train these toothpicks.

[@walterjames8230]

lmao. you're working for hella strength

[@RyanAl92]

@@walterjames8230 Step aside, Tom Platz! You haven't seen my REAL leg training yet!

[@MikeHalk100]

Only 1 Year? Man, that's hella short. For real gainz you need to rest longer!

[@FreddyonAcid]

Wow one set per year. Must be the most intense set in human history every time.

[@nelsonjoppi]

how long until your next set?

[@vitorkrepsky7259]

This is huge. I used to rest only 45s-1min and was stuck on weight progression for months. Started to rest 2-3 minutes and I've been seeing crazy results.

[@MemeGamerPc]

Same

[@MizzouRah78]

That's motivating to hear. I'm implementing this immediately. Just sucks that it goes against everything I've heard from veterans for years. My biggest problem muscle group are my biceps. Did you find improvement there, as well?

[@vitorkrepsky7259]

@@MizzouRah78 for sure, for biceps 1:30-2min should be enough, since its a small muscle group

[@ianlanford6922]

3 minutes is the best for me. idc much about time. why forcing yourself if your body doesnt ready. dont forget about injury.

[@RenFlames]

Fatigue accumulates, so resting like maybe 5 minutes in between your short rest periods will kinda bring u back “up”

[@ibby81ae]

Been doing 3 min for compounds and 2 min for isolation exercises for years. It works .

[@ap80shg]

Not everyone has the time to spend 3 hours in the gym every workout...

[@ibby81ae]

Of course you haven't heard of low volume, high intensity. Think about it more practically.

[@ap80shg]

@@ibby81ae Yup, never heard of it. How does it work? Do I scream loudly and do 3 reps per set?

[@ibby81ae]

@ap80shg your brain capacity is very limited.

[@mujin7123]

@@ap80shg you dont need to train for 3 hours. taking 2-3 mins rest makes you lift heaver and get better pump and your workout will be around 1-2 hours. If you are bored listen to music or talk to someone in the gym.

[@jeffcivjeep7]

Your camera is searching for the focus the entire time. Turn off auto focus and set it for the board, then set your aperture to something that lets the depth of field include you and it... like f8 is a safe bet. This is where lighting will come into play, so you can get a proper exposure. Something to think about, don't have to blow a ton of money on lighting gear for good results. Lot of DIY practical stuff out there. Love the videos!

[@DrAdnan]

KiGrind thanks for the tip!

[@lightning3865]

I thought its my eyes... wtf

[@justinp85]

Whoa. I didn't see this comment when I wrote mine...glad someone else noticed and provided a solution.

[@juliept2377]

yeah haha me too for a bit

[@scottttym]

How about use a PowerPoint instead

[@NeonCucumber]

3 min rest period makes a big difference for my. I have done 1 min for years. Upped it to 3 and I’m gaining size without BF

[@Lodzio20]

Because you can do more volume...

[@dianasanchez9695]

What's BF?

[@eddiem4268]

@@dianasanchez9695 body fat

[@Tate525]

Because you are not chasing pump, its similar to things that make you feel productive aren't necessarily productive. I have added crazy strength & size by incorporating 3-4 minutes long rest periods just make sure you don't cross 5-6 minutes mark

[@lonevoyager6026]

@@Tate525 why shouldnt u cross the 5-6 minute mark?

[@qwertygerty]

cut to the chase: 4:24 old school thinking vs several recent studies & 7:56 recommended rest periods

[@haruna5941]

Legend

[@isaaccraig3666]

To be honest , i learn so much from this bloke. Everytime i watch one of his vids , i learn something new that almost always improves my workout His so good at explaining. Who needs a PT when we have Jeff on youtube lol Thanks a bunch .

[@Banalitude]

The amount of informative content we get from your videos is absolutely ridiculous. Thank you a lot Jeff

[@reneetophia6951]

Your videos (and Stephanie's) are the only ones I'll watch the full ads so you get ad revenue. Great content. I'm jumping into weightlifting thanks to your videos!

[@seal9454]

I appreciate these types of videos. They're very informative. The problem, however, is that there are just so many videos on this topic, and they all differ in opinion. There are also so many conflicting studies on the internet. I say we should all just self-experiment and find what works best. For me, I tend to rest about 2 to 3 minutes between sets. I can lift heavier and do more sets this way. It has helped me gain muscle. Shorter rest periods burn me out so quick that I end up feeling as if I could have done much more.

[@780d4]

What about 2 hour rest between sets

[@birch_tacos]

780 D are you a power lifter?

[@trevbarlow9719]

Or 8? I've started doing a couple of sets before work, with the last two after work. Volume is volume, right?

[@Yprion]

These are the real questions

[@780d4]

@Fred Tedason probably because it feels like I'm making fun of you. All good big bear, i know you need your rest

[@vsluj3508]

@Fred Tedason it was funny

[@carolinepfaffenberger6251]

I’ve been waiting for this upload because I haven’t been sure on how long I should rest between my lifting sets. This is definitely my favorite fitness channel!!

[@cristobal1051]

Jeff says thanks man, I'm currently with him working on his meal plan

[@sharkmisdeed]

Crossfitters hated this video.

[@kbflorida888]

sharkmisdeed lazy people too. Ha ha. (couldn’t resist)

[@fernandocalazans1553]

@@kbflorida888 urgg u make me vomit. jerk ARRRRRGGGGGGGG trashbag

[@batatadoce3025]

@kmdshabbir And injuries!

[@Maymona93]

Always going back to Jeff’s videos

[@guysovereign]

Rest in between Sets: Compound exercises 3-5 minutes, One joint exercises 1-2 minutes, Volume: 10 - 20 sets per body part per week. Frequencey: Twice a week Reps for Hypertrophy: 6 - 15 reps.

[@souisachan183]

Thank you

[@Jmack7861]

As much as it takes to get in adequate volume at a relative intensity

[@MarelisaFabrega]

This was really good. He cites scientific studies and offers advice you can put to use right away.

[@kwest84]

The best results I've ever gotten is doing rest pause training with 2-3 minutes rest in between. So for example, dumbbell press: 12 reps, 20-30 sec rest, 6 reps, 20-30 sec rest, drop weight 15-20 % and do another 6-10 reps. Then rest 2-3 minutes. Volume wise I do 4 sets a week per muscle group (counting 2-3 rest pauses as one set). My experience is that I save a lot time doing it this way, and that 4 sets rest paused equals about 12 normal sets per week results wise.

[@rananapier8424]

Is that Jeff Cavaliere's Marker? Jokes aside, amazing video Jeff, thanks for the hard work!

[@carbonfibercrypto2919]

absolutely stellar content. I've always thought most youtubers leave out their rest times when they show a program they are working on. I have been doing 3 minute rest periods for as long as I can remember, but recently I've started varying the rest a little bit, but also using a lower RPE. For example, doing 5 reps with a 6 or 7 rpe, then doing another 5 reps within 30 seconds to 1 minute until I miss the 5 reps. so I might get 20 reps in under 3 minutes at a heavier weight, but since im not going to failure, I can recover quicker. I'm not sure if this is worth trying other than giving me a new task to accomplish and keeping my workouts from getting dull. thanks for this video, I really appreciate that.

[@Moose92411]

This is awesome info. Thank you! I typically use 2min to 2:30 rest for my heaviest sets, for the purpose of combining an elevated heart rate with getting the volume in. For my lighter sets I use 60-90 seconds. I'll have to up the weight and extend the rest to try out what you're saying!

[@tegelzetbedrijfeindhoven4008]

3 min is so long when you train alone

[@jekonimus]

Read 3 pages after each set. :) it helps, and you will read a lot.

[@RyansSynthwaveGuitar]

I was doing 4 sets with 3 min rests - every day in the gym alone for about an 1 hour 45mins .....not sustainable at all.

[@frankopanklaric]

Not if you going heavy.

[@DaTryHardCamper]

@Tom Reid probs 75% 1 rep max at least

[@DaTryHardCamper]

@@RyansSynthwaveGuitar you can do separated supersets.

[@yasXcore]

Thank you teacher Mr. Nippard! You are very good at delivering information, clear concise and engaging! :)

[@fidobg]

I've been training with 45 seconds to 70 seconds rests between sets and I've been stuck on progress both building strenght and muscle. I recently heard about how important resting is and I will switch now to 1.45 on Isolation + 2.30 compound and see how it'll go. Makes sens to make a difference. Great video thanks!

[@tiagorodrigues515]

How did it go

[@OliStewart-x8b]

How did it go

[@garysanders6091]

My rest times have naturally evolved into exactly what you said. Originally I had everything 1:30 and realized my bench & squats were suffering, then I tried 3 mins and just ended up bored w/o enough time for enough sets on my curls etc.. So I naturally evolved to have different rest times for different workouts.

[@IWantToStayAtYourHouse]

I do 2 minutes for heavy compound exercise. 90 seconds for isolation exercises

[@a.c.slater573]

@@IWantToStayAtYourHouse 2 min not enough for heavy compound. You have a 30 second different between bicep curl and heavy deadlift/squat/bench...

[@Masculinityisrealx]

I've never been this fast to a video. Great video for sure. Love the series!

[@BelegaerTheGreat]

Oh my! More than 1 minute! This changes stuff for me!

[@RobertThompsonEshun]

I agree 100 percent with this video! I am working on strength right now as a new lifter and when I started to rest around 2-3 mins I noticed I was getting stronger faster.

[@cristobal1051]

Jeff says thanks dude,

[@Slipperslipperyslipped]

letting us know where the topic starts. That is quality content

[@garydrago]

Been waiting for the answer to this question. Thanks as always for solid content Jeff!

[@AshSama86]

What a fountain of wisdom this gentleman is. A true saviour in these times of broscience. Hats off to you good sir.

[@DarkSpartan343]

Everytime I see people compare rest periods, like you say, the longer rest periods win from a progress standpoint and shorter rest takes less time to complete..... BUT what's the comparison if you consider spending the same amount of time in the gym? If you can double your volume with shorter rest, is it worth it to sacrifice some rest time for more work done in general assuming you plan to spend spend an hour in the gym regardless?

[@olivia869]

@DarkSpartan343 yes very good question. I try to get in and out while feeling like i had a good workout. I try to take 1 min to 1:30 rests because I try to keep in mind the time under tension philosophy. Sometimes i will increase the rest time just a bit if I can't finish my set, but the TUT thing really has me curious here.

[@cykilledkenny]

Well he already addressed it in the video. Taking shorter rests between sets would affect your next set, essentially you may not be able to do the next set with the same or more weight/reps, thus hindering the amount of work you can put out. If you’re sacrificing weight/ reps / or even form just for the sake of trying to do more sets then that kind of defeats the intended purpose.

[@cykilledkenny]

Let’s take your example, for instance. Doubling volume in the same amount of time, but you would have to drop the weight a significant amount. And if you think you can double the volume with the same weight you’d normally lift, then you’re likely not originally lifting heavy enough weight to be efficient in the gym anyway (assuming we’re talking about our heavy compound lifts)

[@MatiDota]

Do you want to be an endurance athlete or build fucking big dense muscle ?

[@anthonyurso9366]

I think what is smart to apply and what I’ve been doing is that usually their will be a total number of sets you will do in wk and try to spread those sets out throughout wk and to be strategic especially if do other things than lift so one wk hit something harder and almost maintain for something else and then switch it but think have to go on feel. I usual stick with protocol if deadlift hard one wk not gonna squat hard and vice versa and push/pull do one day more compound with the longer rest like he said and another session more volume 1-3 min rest

[@relaxcenter8742]

This guy deserves more vues and subscription

[@carloloturco1659]

I Do Three Body parts In A Series So My Second Set On First Body Part Is 4 Minutes After First Set My Gym Time Is Two Hours 6x per Weak, Retired, Time Is Not An Issue, Love The Videos

[@Philson]

I always feel, rest as much as you need. It lets you do greater intensity, all things equal.

[@harshchhangani]

THIS.

[@SALTxTHExWOUND]

Yesss! Been waiting for this information 🙌🏻

[@cristobal1051]

Jeff says he will get back to you soon, he's currently having a bath

[@lourensstephan537]

that was funny brah, u mirin ?

[@cristobal1051]

@@lourensstephan537 No I'm Jeffs assistant I help him with his videos

[@KeannuReevezzz03]

when I'm in doubt about some stuff I do at the gym, I always check out your videos or athlean X, just to confirm if I'm doing something right, I'm glad that this confirms what I thought initially when I structure my workouts. I really appreciate it 💪🏻💪🏻💪🏻

[@JESUSISKING77742]

Feel like Athlean x just says shit to say it or for views though.... sometimes

[@KeannuReevezzz03]

@@JESUSISKING77742 and what "shit" is that? a lot of athlean X's videos are quality fitness advice from a guy who knows what he's talking about, most of the content he puts up for free on youtube is something you would usually pay a trainer for.

[@JESUSISKING77742]

@@KeannuReevezzz03 Just google why i dislike athlean x plenty of big youtubers already covered that. And yes basically everyone puts out content for free, they still get paid a ton from ads. When it comes to physical therapy type stuff hes amazing, No hate to him theres just a bunch of better youtubers in the fitness industry. If his info was so great he wouldve been much bigger for the amount of years hes been working out.

[@IWantToStayAtYourHouse]

@@JESUSISKING77742 his info is still valuable to prevent injuries at the gym

[@JESUSISKING77742]

@@IWantToStayAtYourHouse yes most his information is good, don’t get me wrong. Just about 10%-20% is just said to be said

[@Newbsk8tr]

As always very helpful. Can't believe this is free info

[@joel-py3fc]

I tried resting zero seconds between sets. A fellow gym mate explained to me that I was only doing one set instead of the three I thought I was doing. This video has made me understand what he was talking about

[@meredithhicks228]

These are incredible, super informative, and well designed. Thank you for your insight.

[@Amm9]

Well spoken and very informative. Keep up the good work!

[@mikefoster732]

It isn’t a rest period. It is a recovery period. Think of it as recovery, and then the time period becomes obvious. How long you require to recover depends on the exercise and intensity you have just done, and the exercise and intensity you are going to do next. You go for the next set when you feel recovered.

[@abhisheksathe123]

this is a good approach. thanks

[@mikefoster732]

@@abhisheksathe123 recovery mantra I follow - is breathing recovered, is CNS recovered, are support muscles ready, can I perform required reps on next set. If yes then go!

[@olimercer835]

@@mikefoster732 class

[@oparisleclerc]

Loved how you make videos about questions that I always ask myself.

[@kkproductions1374]

Great video Jeff. Wish I had this info a long time ago. ive only been lifting for a year now but what I've determined how my body responds the best is pretty much exactly what youve explained. Being 40, I'm not sure how well my body would recover doing body parts twice a week. As long as I continue to see increase in muscle size and strength, I plan on continuing just once a week. Once my body reaches the point where beginner gains ends, which is likely soon, I will try twice a week and see how I do. Thanks again!

[@chadchadimus2529]

Been doing as long as I want for 90% of my exercises for my entire training career been working fine

[@narc440]

I follow Greg Doucette's advice for resting for 1:3 to 1:6 ratio. So if my set takes 1 minutes I'll rest for 3 minutes. If my set takes 1:30 minutes I'll rest for 4:30 minutes. Been working fine for me so far

[@epj-m8s]

that makes no fucking sense lmao. so a set that is 12s for a 3 rep max, I should rest 36s or so? lol

[@mathildasmith1885]

@@epj-m8s how are you only taking 4s per rep tho? if I go for a 3 rep max squat it'll take me about 15-20s per squat. bracing, going up and down, etc. is not gonna take only 4s each?

[@thekman227]

I found this channel little over a weak ago and I have been binging the fuck out of it and always gets me pumped for the gym for some reason lol

[@njabruzzo]

Excellent and so helpful - thank you. This is probably one of the best weight lifting videos I've seen on KZbin. (It also tells me why I've not been improving in some areas; I do way too many exercises, too quickly. I typically lift weights for 30 minutes than do 30 minutes of light cardio.) I'd love to see some programming suggestions about mixing compound lifting exercises with isolated lifts to be the more efficient in the gym. Thanks again.

[@chrisanderson2748]

You literally sound like a college professor teaching this. Excellent content. You could seriously do reasearch and publish papers if you wanted to.

[@avfc81trussy]

Brilliant yet again from our Jeff

[@ashley23taylor]

Could you make a video on "pump" supplements? When to use them, do we need them, are they safe/healthy, etc

[@Thebosscalledsamuel]

Your videos are legendary my dude.

[@EdanClarke-xg4ip]

I hit a plateau on push-ups recently and decided to up my rest period from 1 minute to 5 minutes. I instantly saw a 30% improvement in the number of reps I can do in 3 sets. I'm hoping that using longer rest times will help me have a more consistent progressive overload.

[@gregpettis1113]

Same with me. It's not a race

[@coachiwuaba514]

Great video, I definitely am happy on the content you are producing

[@zooney616]

I bought your push pull program bro and its INSANE. cheers

[@Brianfilmss]

During my rest periods, I usually just go on my phone and look for the next song to get me hyped for my next set. Appreciate the information though! Loving the series.

[@itsdevgarg]

Thank you for making these videos! Love from India

[@alyssacunningham2646]

I’m a huge fan of yours, Jeff! Thanks for another great video!

[@elise5021]

Thanks 🙏 Jeff! I love your fundamental series, can’t wait for the next one 😁

[@navrajsingh6686]

Absolutely amazing video! Keep producing and this is my favorite channel!

[@benjamindunstan2619]

Very informative and helpful video! BIG thumbs up!

[@leomaracosta631]

Liked the video so much. very informative. I started working out a month ago and I wasn't sure how long I had to rest between sets now I do. Already suscribed to your channel Jeff.

[@TI_Ted]

amazing, I been looking for this info for years - great stuff

[@meberhardt_fit]

What if you train the body to endure more weight in a shorter rest period? Via inter and intramuscular coordination? What I mean is applying more endurance (short rest periods) to a bodybuilding program to train a different energy system to break through plateaus and increase a longer energy system. Bodybuilding is more ATP-PC vs the Glycolytic system.

[@admiddle1802]

Loved the content, really helpful. New subscriber!😄

[@redwrm]

I hate that I can watch this with a smile on my face but not my actual lectures

[@Fliegercantfly]

I love your channel man. But at times it is definitely to advance for me to understand.keep up the awesome work!

[@markcalleja8463]

Ok you got me man , your content is very good straight to the point and I dont think you could deliver it any better , omar , and the rest look out there's a new guy in town

[@LoveLife-gv8jg]

Great video I used to create my own kettlebell routine. Thank you

[@BetterWorse-ge6ci]

>not taking every set to the brink of death How to gains then?

[@rlburton]

Here I JUST was, thinking about maybe changing my training circuit to optimize time between sets, and what th best way to do that would be, and boom, Jeff pulls through!

[@cristobal1051]

Jeff says thanks dude

[@harsimrankaur7149]

He really considered all the factors that i could think about

[@MrDraxz]

Thanks, Jeff, I kinda been taking my own pace past couple months timing-wise "Never under a min" was my general thumb, but this kinda explains what I was thinking a lot better and now with science :)

[@eoinsmith1996]

I don't know why, but I got it into my head that resting 45 seconds approx. is the best method for size, months of training that's been done completely wrong lol. My progress was very slow

[@sethjones9480]

To SCIENCE!!🍻

[@ob1238]

I was thinking about this question earlier today lol. And thought it would be cool if Jeff made a video on this topic. Surprised me when I came and saw this. Thanks.

[@mattbrennan9421]

Please do a video on rest days and what you recommend doing on them based on your goals(strength, hypertrophy, endurance)

[@cristobal1051]

Jeff says he has already pre recorded the video and it is scheduled for upload this Sunday. I'm currently with him now helping him with his upload timetable

[@lucentshadow]

Thanks, Dr. Nippard!

[@iaroslavdavydiak6439]

That is very informative. Thanks a lot!

[@tonyshoeball7759]

I'll usually do 3min between sets of deadlift and squats, Bench/OHP is 2min, and 30-60seconds with accessory work which I usually pair. so with Curls and triceps I will put 30-60seconds between each movement,

[@DrAdnan]

Straightforward and useful- perfect!

[@Tenzordk]

Funny thing is that I have not been adding weight to the bar for a while. I have been working on form and through that made the exercises harder.... Top vid as usual Jeff!

[@Arendt-Foucault]

THAT WAS BRILLIANT !!!! THANKS , Jeff ！

[@ktara1033]

Thank you. Very helpful. 🙏🙏

[@Maxster123]

Another great video! Thanks!

[@nickicullen2764]

Love your videos Jeff, so we'll thought out, researched and intelligently delivered super solid work - well done.

[@brezylikethewind]

These videos have been great 👍

[@nabanitan1672]

You're literally the best

[@d.c.2775]

Great!! Looking forward to that next video.

[@PedroHFCoelho]

Very nice man! You have facility to explain! I apreciate!

[@godnemesis4355]

thanks a lot for all the effort you put in your videos they are very informative and I get a lot from them. Good luck in what u are doing m8 :)

[@sama.8889]

Should do an update on this

[@dolis112]

I got this video recommend in my rest day

[@KillaKam922]

DOPE breakdown. quick n simple

[@payamsh5519]

Great and informative series. Thanks.

[@koryarnold8333]

I rest 1 and a half to 2 minutes in a 8 rep scheme and it works well with both strength and endurance. On compound lifts like squat and deadlift I like to do three minutes however.

[@Heylon1313]

compound 3-5 min isolation 1-2

[@noahkararo]

Would love to see a remake of this series with ur improved camera skills. Love the info

[@stevearnold8265]

Set for set, longer rest periods is obviously better for strength and muscle building. However, shorter rest gives you the ability to go 3 to 4 times the amount of sets per workout. Which is where the muscle building comes in, it gives a lot more volume and sets per week.

[@DAVICIOUSX]

This is what I've been waiting for.

[@Siddy_ulfr]

Beautifully explained natty nipperd